Blog Entry
Monday, July 28, 2008
Decided to split routine in three routines two leg routines and one upper body, upper body is the same only with incline bench first in the chest part of the routine.
The leg back routines will be simple and pretty similar all workouts with low reps!
Now like this:
Legs back:
Routine 1 Super set 8×2 - Dead lifts and full squats with barbell. 8×2 - Standing calf raises (leverage machine).
Super set 8×2 - Dead lifts and full squats leverage machine. 8×2 - Standing/Seated calf raises (leverage machine). Machine squats allow me to do squats at a 20 degree pitch on the foot plate and go right down as far as I can go well beyond a usual 45 degree squat so i should get more of a sweep to my quads.
New routines will alternate like this:
Leg routine 1
Rest day
Upper body routine
Rest day
Leg routine 2
Rest day.
Hopefully because of the 3 day period (training every fourth day) between leg days and the low reps I should be able to climb the weight ladder and not suffer from a slump or over training.
I have done this because we are having a hot period and a full routine was not comfortable in the heat and also I’m training natural, my trick is to keep my muscles guessing what will happen next, I don’t want to stick to the same routine with no gains because I have adapted. Make sensible changes and keep adapting to resistance.
July 28, 2008 at 12:16 pm
looks great and simple too.
I would make some long term changes.
every third week, do a crazy week. Go for volume, or go for the excercises that just don’t fit. so you might do
day 1: squats and deads for volume plus some machines that you don’t see often
day 3: volume upper body
day 5: legs for volume
resume the normal the following week.
this will give you some work on the endurance fibers, and then you resume building for mass.
that’s just my thoughts. it’s 1 out of each 3 weeks.
July 29, 2008 at 2:13 pm
Thanks for the comment, put your self on my friends list! Its good to get a response. I would like to be able to have machines to choose from, however I am training from home in my garage and back yard. I have invested in some good basic Olympic kit. I find this way better for me.
Its good for motivation to get a response thank you.